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Cooking by the campfire - menus and recipes - includes related articles on required ingredients, required equipment, and cooking guidelines

Vegetarian Times, June, 1995 by Jasmine Star

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PER SERVING: 2S7 CAL.; 3G PROT.; 9G FAT; 39G CARB.; 0 CHOL.; 84MG SOD.; 4G FIBER. LACTO

DAY THREE

Breakfast: Gingerbread Pancakes

Lunch: Moroccan Couscous, dried fruit, nuts, cookies

Dinner: Bean and Polenta Pie, Quesadillas, No-Bake Brownies

Gingerbread Pancakes

Pancakes:

2 cups whole wheat flour 3/4 cup muiti-grain flour or pancake

mix 1/4 cup granulated sugar cane juice

(see glossary) or sugar 4 tsp. baking powder 1/2 tsp. salt 1 Tbs. ground ginger 2 tsp. cinnamon 1 Tbs. instant coffee powder

(optional) 3 cups water

Syrup:

1/2 cup brown sugar 1/2 cup hot water

Apple compote:

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1/3 lb. dried apples Granulated sugar cane juice (see

glossary) or sugar to taste Cinnamon to taste Water to cover

PANCAKES: Before trip, mix together all ingredients except water. Seal in plastic bag or container. In camp, mix flour mixture with water. Cook on oiled griddle. Serve with syrup and/or apple compote.

Syrup: Dissolve sugar in water.

Apple Compote: Before trip, place apples in plastic bag or container with sweetener and cinnamon. In camp, pour apple mixture into saucepan; cover with water and bring to a boil. Let sit overnight to rehydrate. Before serving, bring to a boil again, stirring constantly. Serves 6.

PER SERVING: 3S3 CAL.; 7G PROT.; 1 G FAT; 78G CARB.; 0 CHOL.; 49 7MG SOD.; 9G FIBER. VEGAN

Moroccan Couscous

1 1/2 cups couscous 1 Tbs. dried chives 2 tsp. curry powder 3/4 tsp. salt 3/4 tsp. granulated garlic 6 sun-dried tomatoes, diced (not

oil-packed) 21/2 cups water 1/4 cup pine nuts Dried bananas, roasted cashews

or cookies (optional)

BEFORE Trip mix together couscous, chives, curry, salt, garlic and tomatoes. Seal in plastic bag or container.

In camp, add couscous mixture to water in a saucepan. Bring to a boil; cook 1 to 2 minutes. Turn off heat, cover and let stand 5 to 10 minutes. Fluff with fork. Stir in pine nuts. Serve with your choice of accompaniments. Serves 6.

PER SERVING: 117 CAL.; 4G PROT.; 3 G FAT; 19G CARB.; 0 CHOL.; 277MG SOD.; 4G FIBER. VEGAN

Bean and Polenta Pie

1 oz. tomato powder or dried tomato soup mix (see note) 1/2 tsp. onion powder 1 Tbs. whole wheat f lour 1/2 tsp. granulated garlic 2 tsp. chili powder 1 tsp. oregano 3/4 tsp. ground cumin 1 Tbs. dried parsley 1/4 tsp. vegetable seasoning salt 1/4 tsp. red pepper flakes (optional) 1 cup instant polenta 7-oz. package instant refried

beans 2 1/2 cups water

Before Trip, mix together tomato powder or soup mix, onion powder, flour, garlic, chili powder, oregano, cumin, parsley, salt and pepper flakes if desired. Seal in plastic bag or container.

In camp, cook polenta in saucepan according to package directions, or use pre-cooked polenta. Let sit a few minutes; pour into an 8-inch square pan. In same saucepan, reconstitute refried beans according to package directions. Spread beans over polenta.

Sauce: Combine tomato mixture and water in saucepan. Bring to a boil; simmer 5 minutes. Pour over beans and polenta; serve. Makes 6 servings.

Note: Substitute 3 oz. tomato paste for tomato powder or soup mix. In camp, add tomato paste to onion powder mixture and water in saucepan.

Cooking by the campfire - menus and recipes - includes related articles on required ingredients, required equipment, and cooking guidelines

Vegetarian Times, June, 1995 by Jasmine Star

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